Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 step-ups 5 up-down + box jump 5 DB windmills / arm then … 1 set: 3 box jumps 3 single-arm DB swings / arm 5 box jumps 5 single-arm DB swings / arm ACCESSORY Pre-workout: 4 sets: 50-ft. single DB front-rack lunge...Read More

Bell House Fitness – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod 1. 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Mod 2. 4 rounds for time: 10 ring rows 20 push-ups 30 sit-ups...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: 10 jumping jacks 8 alternating elbow instep 6 Cossack squats 4 V-ups 2 dive bombers then … 2 sets: 5 DB rows 5 push-ups 10 sit-ups 10 squats Rest :30 between sets. ACCESSORY Pre-workout: AMRAP 3: Wall walks STRETCHING 3 sets:...Read More

Bell House Fitness – CrossFit Metcon (Time) 3 rounds for time of: 500/400-m row 21 burpees 400-m run Mod 1. 3 rounds for time of: 500/400-m row 15 burpees 400-m run Mod 2. 3 rounds for time of: 300/200-m row 15 burpees 200-m runPre-workout: Build up to a 3-rep back squatRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: :30 knee-to-chest :30 torso twists :30 toe-touches :30 high knees :30 butt kickers ACCESSORY Pre-workout: 5 sets for load: 10 DB squats STRETCHING 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side...Read More

Bell House Fitness – CrossFit Metcon (Time) Partner 1 round: 200 wall-ball shots (14/20 lb)(9/10 ft) 100 deadlifts (155/225 lb) – Split the reps as needed.Read More

Bell House Fitness – CrossFit Push Press (3-3-3-3-3-3-3)Read More

Bell House Fitness – CrossFit Metcon (Time) 3 rounds for time of: 100 double-unders 50 DB snatches (50/35 lb) 25 pull-ups Mod 1 3 rounds for time of: 1:30 double-unders 50 DB snatches (35/20 lb) 15 pull-ups Mod 2 3 rounds for time of: 100 single-unders 50 DB snatches (20/10 lb) 15 jumping pull-upsRead More

Bell House Fitness – CrossFit Metcon (Time) For time: 27-21-15 Back squats (165/110 lb) Handstand push-ups Mod 1 For time: 27-21-15 Back squats (135/95 lb) 15-12-9 Handstand push-ups Mod 2 For time: 27-21-15 Back squats (95/65 lb) DB strict pressRead More

Bell House Fitness – CrossFit Metcon (Distance) 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or runRead More